In this short article, we will provide an answer to the question, “Can you eat carrot skin?” with an in-depth analysis of carrot skin, nutritional value and health benefits of eating carrot skin.
Can you eat carrot skin?
Yes, you can eat carrot skin. It is completely safe for consumption just like the skin of most other vegetables including beet and zucchini skin. In fact, carrot skin is rich in nutrients and provides a number of health benefits.
You only need to remove the carrot skin if it is bruised or dirty, otherwise, eat it without peeling the skin to get most of its benefits.
Are all nutrients present in the carrot skin?
Carrots consist of three main layers:
- the skin which is the outermost layer
- the phloem which is an intermediate layer
- the xylem which is an inner core
Usually, all of the skin and some portion of the phloem are removed when a carrot is peeled.
The skin of the carrot is most enriched with beneficial nutrients such as vitamin C and niacin but these can be present in considerable amounts in the phloem.
However, the skin and phloem have almost equivalent quantities of beta-carotene, which is an orange pigment and plant form of vitamin A. For this reason, both unpeeled and peeled carrots have an identical orange colour.
The xylem contains about 10% of the total beta-carotene present in the carrot which is the lowest amount. However, the xylem is rich in potassium, calcium, phosphorus and magnesium present in carrots. Both unpeeled and peeled carrots contain good amounts of fibre.
A little more than half of the phytonutrients are found in the carrot skin. However, about 10 per cent of the phytonutrients are present in the xylem and about 40 per cent in the phloem.
Although removing the skin does reduce some of the vitamins and phytonutrients in carrots but still, there is a lot of nutritional value left behind, since the skin is only a small part of the total carrot.
If you like the texture, taste or appearance of peeled carrots, you can definitely include them in a healthy diet. But, carrot is absolutely safe to eat with the skin, as long as it is thoroughly washed.
Nutritional contents present in carrots
Carrots are loaded with essential nutrients. The nutritional profile of carrots is mentioned below:
- vitamin B1 (thiamin): 7 per cent of the daily value (DV)
- vitamin A: 113 per cent of the DV
- vitamin C: 8 per cent of the DV
- vitamin B2 (riboflavin): 5 per cent of the DV
- vitamin B3 (niacin): 7 per cent of the DV
- vitamin B6: 10 per cent of the DV
- vitamin B9 (folic acid): 6 per cent of the DV
- vitamin B5: 7 per cent of the DV
- vitamin E: 5 per cent of the DV
- vitamin K: 13 per cent of the DV
- Potassium: 8 per cent of the DV
- Copper: 6 per cent of the DV
- Manganese: 8 per cent of the DV
Carrots also contain little amounts (1 to 4 per cent) of other essential vitamins and minerals, like magnesium, calcium, iron, phosphorus and zinc. In addition, carrots are rich in carotenoids, like lutein and zeaxanthin which act as antioxidants and are beneficial to the health of the eyes.
Health benefits of eating carrots
Make the skin healthy
Carrots contain beta-carotene, which when consumed is transformed into vitamin A in the body. A small sized carrot provides almost 300 per cent of the daily intake of vitamin A. So, just by consuming one carrot a day, can have healthy glowing skin.
It May help to reduce the appearance of fine lines and wrinkles
One cup of carrot juice provides around 22 milligrams of beta-carotene, as well as a good amount of vitamin C, which helps the skin look firmer and healthier.
May help with oily skin
People who have oily skin should add carrots to their diet as it contains vitamin A that helps to improve the oily skin.
How to add more carrots to your daily diet
To add more carrots to your daily diet you can try the following ideas:
- Shred and chop the carrots into your salads and soups.
- You can also add chopped carrots to your desired rice pilaf mix.
- Add chopped carrots into your vegetable salad.
- Mix shredded carrots with Greek yoghurt, garlic, lemon juice, and parsley and use them as a topping for roasted meats.
- Add shredded carrots to the muffin recipe.
- Add them to your smoothies.
- Cut and marinate on fish recipes.
- Use carrots in pickles
Other FAQs about Carrots that you may be interested in.
In this short article, we have provided an answer to the question, “Can you eat carrot skin?” with an in-depth analysis of carrot skin, nutritional factors and health benefits of eating carrot skin.